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  6. Fruit preserves vs. Pomegranate

Fruit preserves vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between fruit preserves and pomegranate

  • Fruit preserves have less vitamin K, fiber, vitamin B5, folate, and copper than pomegranate.
  • Pomegranate covers your daily need for vitamin K, 14% more than fruit preserves.
  • Fruit preserves have 4 times more sugar than pomegranate. While fruit preserves have 48.5g of sugar, pomegranate has only 13.67g.

These are the specific foods used in this comparison Jams and preserves and Pomegranates, raw.

Infographic

Fruit preserves vs Pomegranate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +100%
Contains more IronIron +63.3%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +206.5%
Contains more CopperCopper +58%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +197.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29%
Contains more Vitamin B2Vitamin B2 +43.4%
Contains more Vitamin CVitamin C +15.9%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +318.8%
Contains more Vitamin B3Vitamin B3 +713.9%
Contains more Vitamin B5Vitamin B5 +1785%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Pomegranate DV% diff.
Carbs 68.86g 18.7g 17%
Vitamin K 0µg 16.4µg 14%
Fiber 1.1g 4g 12%
Calories 278kcal 83kcal 10%
Vitamin B5 0.02mg 0.377mg 7%
Folate 11µg 38µg 7%
Copper 0.1mg 0.158mg 6%
Potassium 77mg 236mg 5%
Vitamin B1 0.016mg 0.067mg 4%
Vitamin B6 0.02mg 0.075mg 4%
Protein 0.37g 1.67g 3%
Zinc 0.06mg 0.35mg 3%
Vitamin E 0.12mg 0.6mg 3%
Manganese 0.04mg 0.119mg 3%
Selenium 2µg 0.5µg 3%
Fats 0.07g 1.17g 2%
Vitamin C 8.8mg 10.2mg 2%
Magnesium 4mg 12mg 2%
Iron 0.49mg 0.3mg 2%
Phosphorus 19mg 36mg 2%
Vitamin B2 0.076mg 0.053mg 2%
Vitamin B3 0.036mg 0.293mg 2%
Calcium 20mg 10mg 1%
Sodium 32mg 3mg 1%
Saturated fat 0.01g 0.12g 1%
Polyunsaturated fat 0g 0.079g 1%
Net carbs 67.76g 14.7g N/A
Sugar 48.5g 13.67g N/A
Choline 10.2mg 7.6mg 0%
Monounsaturated fat 0.038g 0.093g 0%
Tryptophan 0.008mg 0%
Threonine 0.023mg 0%
Isoleucine 0.017mg 0%
Leucine 0.037mg 0%
Lysine 0.03mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.021mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more CarbsCarbs +268.2%
Contains more ProteinProtein +351.4%
Contains more FatsFats +1571.4%
Contains more WaterWater +155.8%
Contains more OtherOther +130.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +144.7%
Contains more Poly. FatPolyunsaturated fat +∞%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.